Calley Means
speaker
1,357 appearances
15 recordings
7 series
first heard Oct 2024
last heard 9 Apr
Calley Means’s voice in public audio — every appearance, attributed to the second.
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After Cinnamon Toast Crunch, it's the worst.
Those, you know, I haven't checked those precisely in our data set, but when you look at just like the top 50 worst foods that people log, all three of those, I mean, these kids are going to school after having these spikes and crashes. And, you know, Mark, like a lot of them are probably eating a glass of OJ on the side, which, you know, these are isolated food logs.
Yes. You said that it's like eating sugar for breakfast. I will up the ante here. It's much worse than eating dessert for breakfast. Peach pie has an average glucose spike of 46 milligrams per deciliter. Cinnamon toast crunch is 59. And they both have, of course, the refined seed oils and the flour. It's worse.
Exactly. So you mentioned getting rid of the breakfast foods that have the refined starches. This has been one of the most fascinating things we've seen because all the common American breakfast foods are in the worst 100 foods that score. And these, just to run through them really quick, we're talking about this is in our worst 50 foods.
Egg McMuffin, bagel with cream cheese, French toast, Pop-Tarts, cereal, English muffin, blueberry scones, cinnamon roll, Cheerios, croissant, toast with jam. Those are all above a 40 milligram per deciliter spike. So that's a big spike.
Which is a lot.
It's a lot. If you look at then the best foods in our data set, like very little glucose spike, you also see a handful of breakfast foods. And so these are the ones we want to eat.
Like what?
We see frittata. We see avocado and egg, avocado and greens, chia pudding, Greek yogurt and berries. And we actually see this, a lot of people log this, I think because Kelly Levesque is sort of close in our network, but we get a lot of logs for the Fab Four smoothie, which is a smoothie that she has popularized, which is really balanced.
It has very minimal fruit, a lot of protein, fiber, fat, and greens. And all of those that I just mentioned all score high. below 20 milligrams per deciliter. So you want to get it. I mean, it's basically, Mark, it's the vegan diet. People can read your book. But it's the beautiful sort of like nutrient-dense foods that none of those have refined carbs.
And I think people sometimes assume that, oh, if I'm going to have a keto breakfast or a low-carb breakfast, I need to eat the animal products. That's not true. Half of those things I just mentioned don't have Animal products, the Fab Four smoothie, the chia pudding. You could do non-dairy yogurt with some berries, some avocado.
And so that's just something important to remember, that breakfast is this one's straightforward. Don't eat those first things. Eat those things. Yeah.
Yeah.
This is such a great question. You asked for some surprising foods that spike blood sugar. I want to preface this answer by saying that some of these foods, it's not necessarily that you should avoid them completely because they're actually nutrient-dense whole foods. It's that it's good to be aware of how they're affecting you so that you can figure out how to eat the food
in some different way you know maybe eat a smaller portion maybe pair it more with fat protein and fiber maybe take a walk afterwards but um the the the intention is not to hear these foods and then say oh i can't eat that again it's not a good food so this is that brings me to one of the first ones which is certain fruits there are certain fruits that spike people on average a lot more than others the ones that we see in the data set are banana which is maybe not that surprising um but grapes
grapes have an average glucose spike of over 40 milligrams per deciliter. Whereas like a mandarin orange, for instance, is like 20. So it's a very big difference. We also see even within fruits, like different types of oranges, A mandarin orange has a low spike. A sumo orange is almost double that. And I mean, those sumo oranges are like so unbelievably delicious.
And, you know, it also could be kind of a size thing. But, you know, chop up those oranges, put them in some yogurt and add some zen basil seeds or chia seeds or something with tons of fiber. It's going to potentially blunt that spike. So fruit juice is not a huge surprise, but like orange juice, huge spike, average of 40 milligrams per liter.
So I would say, of course, avoid liquid sugar, which I would consider juices to be liquid sugar. But certain fruits do have more of a spike than others for sure. The next one, corn on the cob. Average glucose spike of 46 milligrams per deciliter, which is the same... What if you lather it in butter? Well, maybe doing some grass-fed... And what if you have it with you?
Yeah, I think it's a good point.
Or grass-fed butter, you know, some really nice butter, some ghee... I actually put corn now – I only use corn really now within recipes because I know that if I eat corn alone, it's going to spike me. So for instance, I make these really great hearts of palm crab cakes. So they're crabless crab cakes, and they have some corn in there. They don't spike me. I eat it with an avocado relish.
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